Some people think that all athletes are incredibly fit and this is largely true, they are all prone to specific injuries depending on the sport they are concerned with because the stress of performance and competition also adversely affects their health. According to health experts, every athlete has one or more of the following:
- Muscle tears and stiffness
- ankle sprain
- Knee ligament injuries
- stress fracture
- Hip and back pain
Some people are more prone to certain problems because of their genetics. In an interview with HT Lifestyle, Dr Yogesh D Kamat, Consultant Orthopedician and Sports Medicine, KMC Hospital, Mangalore revealed, “At least a fifth of us have foot and knee problems. Pursuit of running sports makes them prone to knee injuries and ankle strains and also high knee cruciate ligament injuries. Parents and coaches need to be educated to supervise when children choose to pursue specific sports so that they can be guided to make the right choices early on rather than risking repeated injuries. “
He said, “Most of the youth who run competitive programs work hard for training. However, in their sessions, they tend to think of the muscle stretching period as rest time and end up not doing enough stretches. This in turn paves the way for major injuries and is further reinforced by bad postures that children are growing up with due to the rapid increase in the use of electronic devices. Education about posture and stretching should be included in the workplace for adults and elementary school-aged children because prevention is better than cure. “
Dr. Yogesh D. Kamat highlighted, “Some defects in the back or spinal cord from birth can also cause muscle (hamstring) tightness as well as knee and back pain. Along with diet and nutrition, regular rather than sporadic exercise is the best way to increase fitness. Finally, in the event of an injury, a sports specialist’s examination and adequate attention at the right time will help return to sports, as modern treatments are able to reliably treat almost all diseases.”
Bringing his expertise to the same, Dr. CM Basavaraj, HOD, Senior Consultant Orthopedics and Joint Replacement Surgeon at BGS Gleneagles Global Hospital, Bangalore emphasized, “Athletes need a proper balance of exercise, rest and nutrition to maintain fitness and performance. I emphasize the importance of an evidence-based approach to
He revealed some key health tips for athletes based on current scientific research:
- Customize your training program
Research has shown that optimal training programs involve progressive overload and periodization, allowing for adequate rest and recovery as you increase the intensity and duration of your workouts over time. This approach helps prevent overuse injuries and improve performance. A qualified coach or trainer can help you develop a customized training program based on your individual needs and goals.
2. Incorporate resistance training
Resistance training, including weight lifting and body weight exercises, can help improve muscle strength, power, and endurance. Research has shown that resistance training helps prevent injuries by improving neuromuscular control and increasing bone density. Be sure to include resistance training exercises that target major muscle groups and work with a qualified trainer or coach to ensure proper form and technique.
3. Prioritize recovery
Rest and recovery are essential components of any athlete’s fitness routine. Research has shown that adequate sleep, nutrition, and active recovery methods such as massage and foam rolling can help improve recovery and prevent injuries. It’s also important to avoid overtraining and listen to your body for signs of fatigue or injury.
4. Address nutritional needs
A well-balanced diet that includes a variety of macronutrients, micronutrients, and hydration is important for optimal athlete health and performance. Research has shown that carbohydrates are the preferred fuel source for high-intensity exercise, while protein is important for muscle repair and recovery. Hydration is also important to prevent dehydration and maintain optimal performance.
5. Address injury prevention
Injury prevention should be a key component of any athlete’s fitness routine. This includes wearing proper equipment such as footwear and protective gear, as well as implementing strategies such as warm-up and cool-down exercises, stretching, and balance training. Working with a qualified coach or trainer can help identify areas of weakness or imbalance that may increase the risk of injury.
By following these top health tips based on current scientific research, athletes can optimize their fitness and performance while minimizing the risk of injury. It is important to work with a qualified coach or trainer and seek medical attention if you experience any pain or discomfort during your workouts.